My second Q, and for some reason, more anxiety the day prior than the first time around. Additional concern that morning while driving to the AO, realizing that there is not as much daylight in the mornings as there was a month ago. My plan to start the workout on the soccer field at Apex Community Park might be in jeopardy.
But, it’s not every Monday that we have an A-team workout without rain or wet grounds, so we need to take advantage of it. So at 5:45am, 13 PAX jog over to the soccer field. After missing a turn (YHC’s bad) we made our way through the gate where I was thankful to see a single light post partially illuminating the field.
Warm up:
20 SSH, 15 IW, 20 MCs
Enough of this warm of stuff… let’s get to it:
- 11s down and back the length of the field: hand-release burpees and tuck jumps
- Circle up for a set of stationary 11s: knee ups and merkins
- Prior to exiting the field, balls to the wall for a 5 count down the line of PAX
- Jog over to power lines for a mini-plankorarma
- High plank (for an undetermined amount of time)
- Chilcutt (10-count in cadence)
- Floyd Mayweather – Plank Punches (10 each arm)
- Slight recovery with 10 Sumo squats
- Broad jump burpees up the hill to the first tower
- A fair amount of mumble chatter as this was called out. YHC softened his stance and allowed a partial walk up the hill before starting. I was reminded that I’m supposed to make it harder when there is mumble chatter – I will remember this for next time.
- Find a spot at a picnic table for:
- 15 dips
- 15 derkins
- 15 irkins
- 20 alternating left/right step-ups
- Jog back to basketball court – find a rock and a partner
- Partner 1: Bear crawl length of court and back
- Partner 2: People’s chair with rock on lap
- Flapjack
- Partner 1: Karaoke length of court and back
- Partner 2: People’s chair with rock above head
- Flapjack
- Mary
- 15 American Hammer/Russian Twist with rock
- Repeat 20 without rock
- Always time for some boat/canoe
Announcements:
- Another F3 Raleigh team has been accepted into the Blue Ridge Relay. They need runners
- 9/11 stair climb at Crabtree Valley Mall – watch web site for more info
- Labor Day convergences are being planned – watch web site for more info
Prayer requests from various PAX. I apologize for not remembering all the the details and don’t want to do anyone an injustice. Please feel free to send me the specifics and I will update this post.
Thanks to McCants for taking us out.
Always an honor and a pleasure to start my week with you all.
